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5/3/1 BBB workout - comments or suggestions?
http://exrx.net/forum/viewtopic.php?f=2&t=9459
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Author:  Crow [ Sat Aug 03, 2013 1:54 am ]
Post subject:  5/3/1 BBB workout - comments or suggestions?

I´m following the 5/3/1 BBB variant Jim Wendler suggested on his homepage for a few weeks now. In Detail I`m doing the following workouts alternating 3x/week on Mon., Wed. and Fri.:

1.: Press 5/3/1, Bench Press 5x10, Chin-up* 5x10, Dips* 5x10
2.: Deadlift 5/3/1, Squats 5x10, Pull-down* 5x10, Abs 5x10 (for instance Crunches on Swissball, Lying leg-hip raise, Planks)
3.: Bench Press 5/3/1, Press 5x10, Bent-over Row 5x10, Face Pulls 5x10
4.: Squat 5/3/1, Deadlift 5x10, DB Row 5x10, Abs 5x10 (see above)

*) with machines (Lat-Pulldown and Lever-Machine)

At the moment I´m feeling fine doing it... nevertheless... I appreciate your comments or suggestions in case I overlooked something. (In case you don`t remember my first thread... I`m 42 years old, 183cm/6ft., 78kg/172lb.. I want to stay healthy and I want to be stronger.)

Author:  robertscott [ Sat Aug 03, 2013 6:11 am ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

looks pretty cut n dry to me

Author:  ephs [ Sat Aug 03, 2013 3:19 pm ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

very good routine to get stronger, but these 5x10 sets are kicking ass. try to follow this routine as long as you are motivated to do it!

Author:  ephs [ Sat Aug 03, 2013 3:21 pm ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

but deadlifting 5x10 looks also a bit sick to me. you have to see how your lower back responds to that intensive training.

Author:  Jungledoc [ Sun Aug 04, 2013 2:27 pm ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

Classic Wendler. I wouldn't criticize it. I assume that when you DL 5x10 you're using pretty low weight.

Author:  xshawnxearthx [ Sun Aug 04, 2013 4:08 pm ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

Any of the 5x10 of the big lifts are done at different percents. I think it starts at 55% and moves up with the different weeks. I liked it, but boy does it where you out after awhile. I've done a few different variations of 5/3/1 and I like it second best to the rest pause template.

Author:  Jungledoc [ Sun Aug 04, 2013 9:44 pm ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

I don't recall Wendler using percentages in the book, but I know he revises. I thought he suggested 50% as a possible starting point, but said just to increase when and if the 5x10 feels too easy.

Author:  Proper Knob [ Mon Aug 05, 2013 3:46 am ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

That's one option, he listed a few more variations on his blog earlier this year.

http://www.jimwendler.com/2013/05/boring-but-big/

Author:  Crow [ Mon Aug 05, 2013 11:35 am ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

Thanks for all your replies!

Yes, the 5x10 deadlifts are hard (other things in that workout too ;) ), but it is possible right now. I would change that when recovery becomes a problem. At the moment I`m using 50% of my Training Maximum (TM; which is 90% of my calculated 1RM) for the 5x10 exercises that are trained in the 5/3/1-Pattern. (Proper Knob linked the article, where I took it from.)

Author:  Crow [ Fri Mar 07, 2014 12:55 pm ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

I thought it`s time to give some feedback...

I used the programme til end of 2013 and reached the following weights in my last 5/3/1-Week:

Squats 4x98kg
Press 4x45kg
Deadlifts 4x102,5kg
Bench Press 4x64kg

In January I had an injury in my anterior deltoid (from Volleyball) and after recovering I made a setback and trained the compound lifts again in a 3x5-Scheme... Some more sessions and I will return to 5/3/1...

Author:  Crow [ Wed Sep 03, 2014 11:14 am ]
Post subject:  Re: 5/3/1 BBB workout - comments or suggestions?

Not good enough for the "personal best"-thread, but after finishing the last cycle I had:

Exercise, Reps x Weight (kg), calc. 1RM in kg and lbs
Press 2x52,5; 53; 118
Deadlift 3x117,5; 122; 271
Bench Press 4x72,5; 77; 171
Squats 3x110; 115; 254

Just wanted to share that I`m still working at getting better... I`ve been doing the mentioned BBB-Variant, but I also changed the assistance exercises for a few cycles...

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